David Dack
@daviddack88.bsky.social
Running Coach | 🌄 Trail Runner | 🌍 Endurance Athlete living in Bali. Inspiring athletes to push their limits one step at a time.
Here in bali the weather is always hot. Love the feeling of being drenched while it's hot af
November 11, 2025 at 2:24 PM
Here in bali the weather is always hot. Love the feeling of being drenched while it's hot af
I intentionally made my run longer because of the rain. The heat lately was too much
November 11, 2025 at 2:23 PM
I intentionally made my run longer because of the rain. The heat lately was too much
but was a lot of fun
November 11, 2025 at 2:23 PM
but was a lot of fun
So how long until it feels “easy”? Give it 2–3 months. You’ll hate it. Then tolerate it. Then one day, you’ll need it.
November 11, 2025 at 2:20 PM
So how long until it feels “easy”? Give it 2–3 months. You’ll hate it. Then tolerate it. Then one day, you’ll need it.
If you just keep showing up — not perfectly, just consistently — running becomes less about suffering and more about strength.
November 11, 2025 at 2:20 PM
If you just keep showing up — not perfectly, just consistently — running becomes less about suffering and more about strength.
Most people quit before that moment. They never stick around long enough to feel what “better” actually feels like. That’s the real tragedy.
November 11, 2025 at 2:20 PM
Most people quit before that moment. They never stick around long enough to feel what “better” actually feels like. That’s the real tragedy.
That’s the turning point. The moment you realize this isn’t torture — it’s growth. You earned that calm, that control, that little bit of peace.
November 11, 2025 at 2:20 PM
That’s the turning point. The moment you realize this isn’t torture — it’s growth. You earned that calm, that control, that little bit of peace.
Then, somewhere around week 8 to 10, something shifts. You’re out running one day and realize… you’re not dying. You’re moving. Breathing. Maybe even enjoying it.
November 11, 2025 at 2:20 PM
Then, somewhere around week 8 to 10, something shifts. You’re out running one day and realize… you’re not dying. You’re moving. Breathing. Maybe even enjoying it.
Running doesn’t suddenly get easier — you get stronger. Your lungs adapt. Your legs learn rhythm. Your brain stops panicking every time your heart rate spikes.
November 11, 2025 at 2:20 PM
Running doesn’t suddenly get easier — you get stronger. Your lungs adapt. Your legs learn rhythm. Your brain stops panicking every time your heart rate spikes.
When you start, it feels like your body is fighting you. Every step is loud. Every minute feels like five. You question why you even bothered. That’s normal. Everyone starts there.
November 11, 2025 at 2:20 PM
When you start, it feels like your body is fighting you. Every step is loud. Every minute feels like five. You question why you even bothered. That’s normal. Everyone starts there.
What’s the biggest mistake you made when increasing your mileage?
Let’s hear the war stories 👇
#running #couchto5K
Let’s hear the war stories 👇
#running #couchto5K
November 11, 2025 at 10:05 AM
What’s the biggest mistake you made when increasing your mileage?
Let’s hear the war stories 👇
#running #couchto5K
Let’s hear the war stories 👇
#running #couchto5K
You don’t need to prove anything by running yourself into the ground.
You need to stay in the game. Start small. Recover often.
Move smart. The goal isn’t to run more miles. The goal is to run for life.
You need to stay in the game. Start small. Recover often.
Move smart. The goal isn’t to run more miles. The goal is to run for life.
November 11, 2025 at 10:05 AM
You don’t need to prove anything by running yourself into the ground.
You need to stay in the game. Start small. Recover often.
Move smart. The goal isn’t to run more miles. The goal is to run for life.
You need to stay in the game. Start small. Recover often.
Move smart. The goal isn’t to run more miles. The goal is to run for life.
And let’s talk form—because bad form will kill your running faster than a bad coach.
Stand tall.
Keep your core tight. Let your arms do their job. Running sloppy is like driving a car with the parking brake on.
Stand tall.
Keep your core tight. Let your arms do their job. Running sloppy is like driving a car with the parking brake on.
November 11, 2025 at 10:05 AM
And let’s talk form—because bad form will kill your running faster than a bad coach.
Stand tall.
Keep your core tight. Let your arms do their job. Running sloppy is like driving a car with the parking brake on.
Stand tall.
Keep your core tight. Let your arms do their job. Running sloppy is like driving a car with the parking brake on.
If you’re starting from zero, don’t run yet.
Walk.
Then jog.
You’re not falling behind—you’re laying the foundation every great runner stands on.
The fast ones burn out. The patient ones last.
Walk.
Then jog.
You’re not falling behind—you’re laying the foundation every great runner stands on.
The fast ones burn out. The patient ones last.
November 11, 2025 at 10:05 AM
If you’re starting from zero, don’t run yet.
Walk.
Then jog.
You’re not falling behind—you’re laying the foundation every great runner stands on.
The fast ones burn out. The patient ones last.
Walk.
Then jog.
You’re not falling behind—you’re laying the foundation every great runner stands on.
The fast ones burn out. The patient ones last.
Every 3–4 weeks, I’d pull back—cut mileage by 20–30%.
Friends called it “slacking.” But when they were nursing injuries, I was still out there running.
Recovery isn’t weakness. It’s strategy.
Friends called it “slacking.” But when they were nursing injuries, I was still out there running.
Recovery isn’t weakness. It’s strategy.
November 11, 2025 at 10:05 AM
Every 3–4 weeks, I’d pull back—cut mileage by 20–30%.
Friends called it “slacking.” But when they were nursing injuries, I was still out there running.
Recovery isn’t weakness. It’s strategy.
Friends called it “slacking.” But when they were nursing injuries, I was still out there running.
Recovery isn’t weakness. It’s strategy.
When I finally listened, I started small.
10% more mileage each week—no more.
Sound boring? Maybe. But boring works.
That’s how you build endurance that lasts.
10% more mileage each week—no more.
Sound boring? Maybe. But boring works.
That’s how you build endurance that lasts.
November 11, 2025 at 10:05 AM
When I finally listened, I started small.
10% more mileage each week—no more.
Sound boring? Maybe. But boring works.
That’s how you build endurance that lasts.
10% more mileage each week—no more.
Sound boring? Maybe. But boring works.
That’s how you build endurance that lasts.
Forget the “no pain, no gain” nonsense.
Pain isn’t progress—it’s your body saying, “Stop acting like an idiot.”
If your knees, shins, or hips hurt, that’s not a badge of honor. It’s a red flag.
Pain isn’t progress—it’s your body saying, “Stop acting like an idiot.”
If your knees, shins, or hips hurt, that’s not a badge of honor. It’s a red flag.
November 11, 2025 at 10:05 AM
Forget the “no pain, no gain” nonsense.
Pain isn’t progress—it’s your body saying, “Stop acting like an idiot.”
If your knees, shins, or hips hurt, that’s not a badge of honor. It’s a red flag.
Pain isn’t progress—it’s your body saying, “Stop acting like an idiot.”
If your knees, shins, or hips hurt, that’s not a badge of honor. It’s a red flag.
Here’s the thing: Your body doesn’t care about your ego.
You can’t bully your way to endurance. You earn it—one mile, one week, one smart decision at a time.
You can’t bully your way to endurance. You earn it—one mile, one week, one smart decision at a time.
November 11, 2025 at 10:05 AM
Here’s the thing: Your body doesn’t care about your ego.
You can’t bully your way to endurance. You earn it—one mile, one week, one smart decision at a time.
You can’t bully your way to endurance. You earn it—one mile, one week, one smart decision at a time.
Everyone loves to talk about “grind.” No one talks about patience.
I learned it the hard way—hobbling off a trail, clutching my knee, realizing I’d just set myself back months.
All because I thought recovery was for the weak.
I learned it the hard way—hobbling off a trail, clutching my knee, realizing I’d just set myself back months.
All because I thought recovery was for the weak.
November 11, 2025 at 10:05 AM
Everyone loves to talk about “grind.” No one talks about patience.
I learned it the hard way—hobbling off a trail, clutching my knee, realizing I’d just set myself back months.
All because I thought recovery was for the weak.
I learned it the hard way—hobbling off a trail, clutching my knee, realizing I’d just set myself back months.
All because I thought recovery was for the weak.
Then build slowly. Not because you’re soft — but because you’re smart enough to play the long game.
The real win? Still being healthy and running a year from now.
#runningtips #running #fitnesstips
The real win? Still being healthy and running a year from now.
#runningtips #running #fitnesstips
November 10, 2025 at 1:18 PM
Then build slowly. Not because you’re soft — but because you’re smart enough to play the long game.
The real win? Still being healthy and running a year from now.
#runningtips #running #fitnesstips
The real win? Still being healthy and running a year from now.
#runningtips #running #fitnesstips
So here’s what you do: Look back at your last 3–6 months.
Find that mileage that didn’t wreck you — the “I can do this every week” number.
That’s your baseline. That’s where you start.
Find that mileage that didn’t wreck you — the “I can do this every week” number.
That’s your baseline. That’s where you start.
November 10, 2025 at 1:18 PM
So here’s what you do: Look back at your last 3–6 months.
Find that mileage that didn’t wreck you — the “I can do this every week” number.
That’s your baseline. That’s where you start.
Find that mileage that didn’t wreck you — the “I can do this every week” number.
That’s your baseline. That’s where you start.